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Why Your Hips Hold Stress — Nervous System Release Practice for Deep Sleep
Feeling calm? Have a question? Send me a text:)
This 11-minute bedtime practice is designed to help you genuinely unwind — not just go through the motions of stretching, but give your nervous system a real pathway into rest. We move through seated hip openers and a deep glute release, wide-leg and butterfly forward folds, then transition to the floor for figure-four twists and a full spinal release. You'll finish in stillness, ready to drift off.
Grab a pillow or blanket before you start — this one is designed to be done right in your bed.
What you'll experience: Shoulder rolls and neck release → seated cross-legged hip openers → wide-leg and butterfly forward folds → supine figure-four and spinal twists → final resting posture for sleep
If tension in your hips and lower back is keeping your nervous system activated at night, this somatic movement practice gently signals safety to your body so sleep can follow naturally.
Chapters:
00:00 Welcome + Getting Ready for Bed
01:00 Gentle Neck & Shoulder Release
02:10 Seated Hip & Glute Stretch (Left)
03:45 Seated Hip & Glute Stretch (Right)
05:20 Wide-Leg Forward Fold
06:25 Butterfly Pose + Gentle Fold
07:20 Seated Forward Fold
08:10 Full Body Stretch + Lying Down
09:10 Supine Twists & Windshield Wipers
10:10 Final Resting Pose for Sleep
About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.
Links:
Rewire Your Nervous System in 7 Days (Free Guide)
The 14-Day Nervous System Reset
The Calm Lab
YouTube
My Apple Music Playlist
Substack
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourse...
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By Kassandra MolléFeeling calm? Have a question? Send me a text:)
This 11-minute bedtime practice is designed to help you genuinely unwind — not just go through the motions of stretching, but give your nervous system a real pathway into rest. We move through seated hip openers and a deep glute release, wide-leg and butterfly forward folds, then transition to the floor for figure-four twists and a full spinal release. You'll finish in stillness, ready to drift off.
Grab a pillow or blanket before you start — this one is designed to be done right in your bed.
What you'll experience: Shoulder rolls and neck release → seated cross-legged hip openers → wide-leg and butterfly forward folds → supine figure-four and spinal twists → final resting posture for sleep
If tension in your hips and lower back is keeping your nervous system activated at night, this somatic movement practice gently signals safety to your body so sleep can follow naturally.
Chapters:
00:00 Welcome + Getting Ready for Bed
01:00 Gentle Neck & Shoulder Release
02:10 Seated Hip & Glute Stretch (Left)
03:45 Seated Hip & Glute Stretch (Right)
05:20 Wide-Leg Forward Fold
06:25 Butterfly Pose + Gentle Fold
07:20 Seated Forward Fold
08:10 Full Body Stretch + Lying Down
09:10 Supine Twists & Windshield Wipers
10:10 Final Resting Pose for Sleep
About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.
Links:
Rewire Your Nervous System in 7 Days (Free Guide)
The 14-Day Nervous System Reset
The Calm Lab
YouTube
My Apple Music Playlist
Substack
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourse...